Hydration, Why We All Need To Drink More Fluids Daily
Between the Olympics and the heat waves we’ve been experiencing, this seems like a perfect time to talk about the importance of staying hydrated every day.
Water is essential for life. It makes up over 60% of our body weight and is involved in many important bodily functions, such as regulating temperature, transporting nutrients, and removing waste.
Given the current temperatures we’ve all been experiencing around the world, the ability for our body to cool itself is of utmost importance. An increased core temperature and decreased electrolyte balance can spell disaster for anyone, especially the elderly and those at higher risk.
The majority of us, myself included, do not drink even water or other calorie free liquids throughout the day. Although many of us have the best intentions, it simply seems to be something that we cannot keep up as the day goes on.
Regardless of the reasons why you haven’t been consuming enough water, it’s time to work on our hydration and learn why it’s important to do so.
The Importance of Hydration
Dehydration is a decrease in overall fluid in the body and can range from mild to severe. When the fluid level drops in our body certain symptoms may appear. These include:
Dark yellow urine
Thirst
Fatigue, feeling more tired than usual
Headache
Dizziness or feeling lightheaded
Confusion (in more severe dehydration)
In addition to these common symptoms, you may experience:
Increased joint pain
This is due to the joints not being adequately lubricated due to fluid loss.
Increased body temperature
This is due to the body relying on fluid in the blood for sweat and as fluid losses increase so does our ability to regulate our body temperature.
Constipation
The GI tract depends on fluid to keep stools soft and easy to pass.
Dry, cracked skin (more common in the winter)
Our skin relies on fluid to keep it hydrated. If you do not consume adequate fluids the skin starts to dry out.
Decreased athletic performance
A decrease in the ability of our body to do work starts at only 2% of fluid loss.
Decreased metabolic rate
Staying well hydrated can help keep your metabolic rate at its peak.
Increasing your fluid intake
Whether it be for decreased joint pain, beauty reasons, athletic endeavors, or just wanting to keep your body healthy, it’s time to start taking hydration more seriously.
If you’re working or doing physical activity outside in the heat, follow this rule:
Drink 2 cups of water for every pound of weight loss
Weigh yourself before the activity and then again after to find out how much fluid loss you had.
Keep in mind to replace electrolytes if you’re working or exercising in the heat for over 60 minutes. This can be a powder you add to water, electrolyte capsules, or a sports drink.
For general health and wellness there are a few guidelines:
Drink 8-16 cups of water daily
Drink the equivalent of your weight in fluid ounces
For example, I weigh 175 pounds, so I need just under 1.5 gallons/day
There’s a pretty big difference in the amount between these 2 recommendations. It may be a good idea to start with the lower amount and work your way up to the larger amount. ideally you modulate your fluid intake as needed based on your daily activities.
Ways to improve your fluid intake throughout the day:
Get a big water bottle with cups/ounces marked so see your progress throughout the day
Opt for calorie free flavored water if you want something more fun to drink
You can also add mint leaves, lemon slices, strawberry slices, etc. to naturally flavor your water.
Set a timer on your phone or watch to go off every hour as a reminder to take a drink
Take a drink anytime you think about taking one
Keep a glass or bottle of water close by so it’s easy to take a drink frequently.
Written by: Adam Skowyra MPPD, RDN, LD
